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What to do when you get a panic attack?

I’ve been struggling with them a lot more lately and want to know some coping skills/tools you guys use?
Tatsumi · 31-35, M
Wish I knew! @_@ Meditation is supposed to be useful, but when you're in the midst of a total meltdown, it's hard as hell to focus *on that*. I was taking baths for awhile, and they work get rid of some of the tension in your body, but you're still mentally freaking the fuck out and also wondering if you're in the process of dying.

Walking around helps, but it still sucks balls.

I'll tell you want fixed me right up quick, the ativan the hospital gave me. I feel fucking great. Of course, that's an addiction you really don't want, but an anti-anxiety medication could help a lot, if you take it purely as needed and if you need it too often, then some shit needs to change. Benzos are worse than heroin to withdrawal off.
[@437744,Tatsumi] yes benzos are the worst.
lka2802 · 26-30, F
[@437744,Tatsumi] yeah a lot of therapists tell me that the breathing/grounding exercises are much more effective if they're proactive rather than reactive because in the moment it's almost impossible to focus on anything for me
I think I will try to look into medication but preferably one that's not addictive
Paliglass · 41-45, F
5 senses. You make yourself aware of and use your 5 senses to put yourself in the moment whilst reminding yourself "nothing is wrong"
lka2802 · 26-30, F
[@449667,Leetina] Ah yes I've been given some grounding techniques that include the 5 senses, it's just hard to calm myself down enough sometimes to focus on those things
Paliglass · 41-45, F
[@1015461,lka2802] it's the focusing on them that calms you down. Because you're trying to look or hear something in the moment (and struggling) the doing of it is what calms.
taehyun · 18-21, F
This may not be helpful and I used to roll my eyes when people said this - I try to think about how there are people with bigger problems in their lives (poverty, severe abuse, etc.), and it usually helps me put my own worries into perspective and can calm me down.
lka2802 · 26-30, F
[@4143,taehyun] but what if nothing triggered the attack? Like things are fine one second and then they’re not? So there’s no problem to pinpoint
taehyun · 18-21, F
[@1015461,lka2802] focus on your breathing and how your body feels - like how you do it during meditation. works for me :)
[@1015461,lka2802] Yes that happens. And for that you really need to "ground" yourself. Walk to a quiet place. Sit down. Hold on to something and feel its texture. For me tree barks, brick walls, and chipping paint helps. Listen to your breath. Listen to your heart thumping. Keep your meds with you.
You can also buy a scented inhaling diffuser made for anxiety. It also helps one "ground".
I take a beta blocker and anti emetic. Sometimes a muscle relaxant.
lka2802 · 26-30, F
[@1011864,gobacktoyourroomandstudy] are these over the counter or prescribed?
NativeOregonian · 51-55
Classical music, perferably gentle chamber music, like Pachabel's Canon in D, and a single scented candle to meditate with helps a lot.
lka2802 · 26-30, F
[@712671,NativeOregonian] oooh maybe I should make a calming playlist with classical music and other soothing sounds!
SW User
Deep breathes .... try to think logically ♥️
lka2802 · 26-30, F
[@971552,Blaise] unfortunately when I'm in the middle of an attack it's hard to think clearly, but focusing on my breathing is always a good place to start!
SW User
I understand really I do 🤗 [@1015461,lka2802]
Asificair · M
Smelling salts!
lka2802 · 26-30, F
[@854658,Asificair] do you use a specific scent or brand?

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